DVRT WODs
Copyright 2014 Innovative Fitness Solutions
!1
Disclaimer:!
!
Please review the following User Agreement carefully before using the DVRT Ultimate Sandbag WODs program. The author of this e-book strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.!
!
Innovative Fitness Solutions, LLC is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.!
!
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Innovative Fitness Solutions, LLC from any and all claims or causes of action, known or unknown, arising out of Innovative Fitness Solutions, LLC negligence.!
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
Copyright 2014 Innovative Fitness Solutions
!2
DVRT™ Ultimate Sandbag WODs
!
They might be the most polarizing group in fitness, Crossfit! People either seem to absolutely love or hate Crossfit. Either way, it is difficult to ignore the profound impact they have had on the industry. Making functional fitness a mainstream idea, the re-introduction of Olympic lifting, and taking body weight training as more than some poorly performed push-ups, are some but a number of positive impacts Crossfit has made on the fitness industry.
!
This isn’t to say that it is perfect either. Much of the criticism of Crossfit really stems from some of the programming and performance of certain exercises under immense levels of fatigue. There are definitely some issues in this arena, but let’s face it, Crossfit is far from the only one that suffers from challenges in the programming department.
!
My hope with the DVRT Ultimate Sandbag WODs was to give you a the best of both worlds. The fun variety, challenge, and functional fitness nature that has become mainstream in fitness, but with it, thought out, progressive, and planned programs.
! What is a WOD? !
WOD is derived from the Crossfit community as a simple acronym for “workout of the day”. Instead of a planned series of workouts, many who follow WODs look for randomness in their training. The thought is that this will make one fit enough to handle any challenge that comes their way.
! Sounds like a great idea, right?! !
What seems like a pretty rationale idea actually possesses some rather significant flaws.
! We Do What We Like !
Last time I checked, we are all human. Even if we like to think otherwise, we are all prone to very human actions. One of the biggest issues with “completely random” workouts, is that for the most part they focus on things we are good at and like.
! Is that bad? !
While you probably aren’t going to die from any such thinking any time soon, doing what we like and are good at exclusively means that we can hit some rather long-term plateaus. Not only does our training get stuck in the mud, but we can become far more prone to overuse injuries and Copyright 2014 Innovative Fitness Solutions
!3
imbalances in our bodies. It takes someone rather special to be able to admit what they are not good at and not just doing it like a kid eats their veggies at dinner, but prioritize them and give them the same attention that your favorite movements receive.
!
Being able to sit back, look a bit constructively at what we need and what we like gives us a much better direction with our training. I know, you follow Crossfit and you do this already. Great! However, if you are, then you aren’t being “random” with your training and really do prescribe to what I am suggesting.
! Real World Application !
While the idea of being “ready for anything” sounds pretty badass, the reality is quite different. I’ve been blessed to get an inside look at elite police and military programs as well as some high level sports programs. NO ONE approaches their field of expertise like this!
!
In fact, the really successful people and programs spend a considerable time planning, training very specifically, and rehearsing possible scenarios they may encounter. Why do some people freak out when unpredictable happens and others are as cool as ice? Chances are those that can keep their cool have actually trained, mentally and physically, for the situation at hand. After all, remember that human part? We are pretty much all prone to be more than a bit rattled when we are in completely unfamiliar situations.
! It Becomes Limited !
Going back to my initial point, when we do what we like we often get stuck fast! I have watched many people list, share, post their programs over the last few years. People that would swear they adhere to the idea of completely random training. Yet, you find that the same exercises keep appearing. Maybe their is a slight change in volume, intensity, or rest, but you can count both hands how many different drills and implements that most people actually end up using.
!
Yes, this becomes EXTREMELY limiting in your fitness. I can’t tell you how many of these people (Crossfit and nonCrossfit alike) I have worked with in our DVRT programs that have the hardest time transitioning to different tools, movements, planes of motion, etc.
!
Of course the Ultimate Sandbag is a pretty unique tool, but it is more than that! It exposes both poor movement habits and overly specific adaptations. If your body has a tendency to cheat, the Ultimate Sandbag will find it and you will discover performing DVRT drills flat out impossible! If you
Copyright 2014 Innovative Fitness Solutions
!4
have learned only to move with the groove of a specific strength tool you will find that adapting to the unpredictable nature of the Ultimate Sandbag is tougher than you thought!
! So Now What? !
I wanted to offer the DVRT Ultimate Sandbag WOD programs as a means of giving you some of what you like and what you need! We really open the playbook in a simple to follow program on what functional movement can and should look like!
!
Will you get variety? Oh absolutely! However, instead of just throwing this and that exercise at you, we are going to show you how to quickly and simply integrate variety into your training. Being smart about your training doesn’t require an elaborate dissertation.
!
Without a doubt you are going to find some DVRT drills that you rock at and others that make you feel like a true beginner no matter how long you have been training.
!! Questions and Answers !Q: Can I do other forms of training while performing the DVRT WODs? !A: Yes, but you must be wise in which you integrate other workouts. Meaning, you will need to make sure you aren’t performing redundant movements, or going very high intensity for the other workouts due to the high intensity nature of these DVRT WODs.
!Recovery is key to the results achieved in a training pro-
gram as well. So, if you decide to burn yourself out with trying to squeeze in the most intense workouts, most often, you will definitely not see the results you desire. The ideal combination would be two days of week of the DVRT WODs and two structured strength workouts.
!Q: How much weight should I use for these DVRT WODs? !A: I say this every time we release a new program. I will give some recommendations, but they are general! Therefore, I recommend starting with what I am suggesting, but adjust the weights accordingly as you actually begin to start the program.
!Men, I would recommend ideally have two different Ultimate Sandbags. One lighter, one heavier. The lighter USB would be a Power USB at about 30 pounds, the heavier would be a Strength USB at 50 pounds.
!Ladies, I recommend having again, a heavier and lighter Ultimate Sandbag. A Power at about 20-25 pounds and a Strength USB at 40 pounds. Some of you might ask, “do I really need two?” Um, yes, two Ultimate Sandbags will give you a complete gym that you can use well beyond and revisit again with this program. Not too many other systems will tell you the same!
Copyright 2014 Innovative Fitness Solutions
!5
!Q: Is this for me? !A: Not knowing who YOU really are, I feel very confident in saying yes! I can say so with such confidence because we tried to have the DVRT WODs cover a broad spectrum of needs and goals. !Will it make you stronger? Yes! !Will you have better endurance? Yes! !Will you learn to move better? Yes! !Will you lose body fat? Yes! (assuming you are also following a good nutritional plan) !Will I gain muscle? Yes! This often surprises people, but the volume of work done over the period of time is actually great for putting on lean muscle. Since the whole body is working at once, you are going to feel not one particular muscle, but the whole body getting taxed which is simply the more efficient and effective way to get fit fast!
!
I’ve tried to lay out for you a simple training schedule. Can you change it? Sure! However, don’t necessarily jump to doing more! Try initially the three days a week. If you are seeing good results, don’t change it, remember more is not always better! If by chance you go through the first few workouts and you are rocking it! I would actually suggest adding a bit more load before you add more workouts.
!Q: Some workouts look like they have similar exercises or programming to them, is that right? !A: In order to provide some thought process and progression to your DVRT WODs I wanted to be careful how many variables we changed at one time. The first time you perform any new workout it takes a workout or two to become familiar with the layout. The more variables you change at once, the more workouts it takes actually repeating to stress your body to the right level.
!All the workouts build off of each other in one way or an-
other. If it is the exercises, or the programming of the different variables, each workout is distinctly different but allows you to progress in a shorter amount of time.
! Q: Some of the workouts say to “rest as little as possible”. Why is that and how much is too little or too much? !
A: We are focusing on primarily what is called “training density”. This works really well for DVRT Ultimate Sandbag Training because we aren’t going to place emphasis of making micro changes to weight. Using density (how much work you can perform in a given amount of time) allows us to monitor in a more effective means than just load alone.
!
When you perform your workout you are going to want to record how long you rested, or how long the workout took you to complete. When you repeat the workout, you will see if you can beat this time. When you can reduce your work time by 20%, then we will add more load to the exercises.
!Training density is so effective not because it makes you huff and puff, rather as a monitoring tool. You
may have had a stressful or fatiguing day and you need a bit more rest between sets (RECORD THIS!).
Copyright 2014 Innovative Fitness Solutions
!6
On the other side you may feel awesome and be surprised how little rest you are able to take. Either way it is a self-monitoring system.
!Everyone will start off resting less and then as the time goes on you will start to rest a bit more as needed. !Q: What is a ladder circuit? !A: A ladder allows us to build volume but appropriately manage your fatigue. An example you will see is 10/8/6. If there are three exercises listed in this manner and it is written “circuit style” then you will perform a set of 10 of each exercise, then go back to the first and perform 8, etc. The goal is to rest as little as possible until the sixth repetition of each movement has been completed.
! Q: What if I can’t perform the exercise you listed? !A: One of the things I love most about DVRT Ultimate
Sandbag Training is the options available. There should a form of a movement you can use. However, always use pain as a guideline. If it hurts STOP IT! Make sure to check out some of our awesome DVRT resources HERE and if you are really stuck drop us a line on our Fan Page HERE
!These are fun, short, challenging, and effective workouts
meant to be used about 3-4 days a week. More is not always better so start conservative with the frequency. I hope you have as much fun using them as we had creating them. Once you finish them, start over! You can go through three full cycles of these workouts before jumping to something else (maybe a DVRT complex program, maybe?). Completing the program doesn’t mean you are done! Give it 6-8 weeks, then revisit the program again. You will be surprised how it feels brand new once again!
!If you have questions and social media is not your thing,
drop us a line at [email protected]. Enjoy the challenge!
!! !! !! !! !! !! !! !! !
Copyright 2014 Innovative Fitness Solutions
!7
DVRT WODs
!
WOD 1: Ropes and Presses: CLICK HERE TO WATCH Alternate Between Exercises Exercise
Sets
Jump Rope Clean and Push Press
!
Repetitions
Rest Interval
As Many Sets In 20 Minutes
1 Minute
20 Seconds
As Many Sets In 20 Minutes
30 Seconds
20 Seconds
Sets
Repetitions
Rest Interval
Rotational Lunges
3
10/8/6
As Little As Possible Until Ladder Is Completed
Inside Out Snatches
3
10/8/6
As Little As Possible Until Ladder Is Completed
Single Leg Supported Rows
3
10/8/6
As Little As Possible Until Ladder Is Completed
!! WOD 2: Power Burn: CLICK HERE TO WATCH Perform The Ladder As A Circuit !
Exercise
Exercise
!! WOD 3: Side Steppin’ Strength: CLICK HERE TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Lateral High Pull to Row
5
40 Seconds Alternating Sides
20 Seconds
Staggered Push Press Right
5
30 Seconds
20 Seconds
Lateral High Pull to Row
5
40 Seconds Alternating Sides
20 Seconds
Staggered Push Press Left
5
30 Seconds
20 Seconds
!! !! !! !! ! Copyright 2014 Innovative Fitness Solutions
!8
WOD 4: Jumping Jack Strong: CLICK HERE TO WATCH Perform As One Circuit Exercise
Sets
Jumping Jacks
!
Repetitions
Rest Interval
5
50 Seconds
As Little Rest As Possible
Rotational Lunges
5
50 Seconds
As Little Rest As Possible
Seal Jacks
5
40 Seconds
As Little Rest As Possible
Front Loaded Good Mornings
5
40 Seconds
As Little Rest As Possible
Fighter Jumps
5
30 Seconds
As Little Rest As Possible
Power Cleans
5
30 Seconds
As Little Rest As Possible
!! ! WOD 5: Full Body Pyramid: CLICK HERE TO WATCH Perform As Circuit, Try To Rest As Little As Possible Until The Ladder is Completed ! Exercise
Sets
Repetitions
Rest Interval
Lateral Step Clean to Press
3
5/4/3/2/1 Per Side
As Little As Possible
Front Loaded Squats
3
5/4/3/2/1
As Little As Possible
Pull-ups or Supported Pullups
3
5/4/3/2/1
90 Seconds
Exercise
!! ! WOD 6: No Space: CLICK HERE TO WATCH Alternate Between Drills ! Sets
Repetitions
Rest Interval
Clean-Press-Squat
3
5/4/3/2/1
As Little As Possible
Row-Clean-Squat
3
5/4/3/2/1
As Little As Possible
!! !! !! !! ! Copyright 2014 Innovative Fitness Solutions
!9
WOD 7: Simple Havoc: CLICK HERE TO WATCH Perform As Circuit
!
Exercise
Sets
Shoveling
!
Repetitions
Rest Interval
6
40/30/20 Seconds
20 Seconds
Single Knee Tuck to Pushup
6
40/30/20 Seconds
20 Seconds
Double Row to Clean to Squat
6
40/30/20 Seconds
20 Seconds
!! WOD 8: Power Move: CLICK TO WATCH Perform A Circuit-Perform One Series All On One Side, Then The Other Side !
Exercise
Sets
Repetitions
Rest Interval
Deceleration Step Cleans
20 Minutes
10/8/6 Per Side
As Little As Possible
Around the Worlds
20 Minutes
10/8/6 Per Side
As Little As Possible
Staggered Thruster
20 Minutes
10/8/6 Per Side
As Little As Possible
Exercise
!! ! WOD 9: Climb: CLICK TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Rotational Lunges
20 Minutes
5 Per Side
As Little As Possible
Slow Lowering Pull-ups
20 Minutes
2
As Little As Possible
Rotational Lunges
20 Minutes
5 Per Side
As Little As Possible
Push-ups
20 Minutes
10
As Little As Possible
!! !! !! !! !! Copyright 2014 Innovative Fitness Solutions
!10
WOD 10: Divergent: CLICK HERE TO WATCH Perform As Circuit Exercise
Sets
Crossover Step CleanForward Step LungesPress: Left
!
Repetitions
Rest Interval
5
5
20 Seconds
Cross Body Shouldering: Left
5
10
20 Seconds
Crossover Step CleanForward Step Lunge-Press: Right
5
5
20 Seconds
Cross Body Shouldering: Right
5
10
20 Seconds
Squat Press Outs
5
10
20 Seconds
Exercise
!! ! WOD 11: Powerhouse: CLICK HERE TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Overhead Chops
6
15
As Little Rest As Possible
Shoulder Lateral Lunge to Balance
6
12
As Little Rest As Possible
Lateral Bag Drags
6
3 Per Side
As Little Rest As Possible
Shoulder Lateral Lunge to Balance
6
12
As Little Rest As Possible
Lateral Bag Drags
6
3 Per Side
As Little Rest As Possible
Exercise
!! WOD 12: Vigor: CLICK HERE TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Box Jumps to Step Down
25 Minutes
15
As Little Rest As Possible
Shoulder Lunge to Arc Press
25 Minutes
6 Per Side
As Little Rest As Possible
Double Row to Clean to Lateral Step-up
25 Minutes
5 Per Side
As Little Rest As Possible
Copyright 2014 Innovative Fitness Solutions
!11
WOD 13: Evolution: CLICK HERE TO WATCH Perform As Circuit Exercise
Sets
Single Leg Elevated Rotational Lunge to Clean to Press: Right
!
Repetitions
Rest Interval
5
5
As Little Rest As Possible
Chin-ups
5
5
As Little Rest As Possible
Single Leg Elevated Rotational Lunge to Clean to Press: Left
5
5
As Little Rest As Possible
Hammer Chops
5
10 Per Side
As Little Rest As Possible
!! ! WOD 14: 400: CLICK HERE TO WATCH Perform In A Circuit Until 100 Repetitions of Each Movement Are Completed !
!
Exercise
Sets
Repetitions
Rest Interval
Rotational Lunges
As Few As Needed
5
As Little Rest As Possible
Push Presses
As Few As Needed
10
As Little Rest As Possible
Cleans to Fist
As Few As Needed
10
As Little Rest As Possible
Bent-Over Rows
As Few As Needed
10
As Little Rest As Possible
Please feel free to contact us with any questions! [email protected] !
Copyright 2014 Innovative Fitness Solutions
!12
Copyright 2014 Innovative Fitness Solutions
!13
!1
Disclaimer:!
!
Please review the following User Agreement carefully before using the DVRT Ultimate Sandbag WODs program. The author of this e-book strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.!
!
Innovative Fitness Solutions, LLC is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.!
!
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Innovative Fitness Solutions, LLC from any and all claims or causes of action, known or unknown, arising out of Innovative Fitness Solutions, LLC negligence.!
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
Copyright 2014 Innovative Fitness Solutions
!2
DVRT™ Ultimate Sandbag WODs
!
They might be the most polarizing group in fitness, Crossfit! People either seem to absolutely love or hate Crossfit. Either way, it is difficult to ignore the profound impact they have had on the industry. Making functional fitness a mainstream idea, the re-introduction of Olympic lifting, and taking body weight training as more than some poorly performed push-ups, are some but a number of positive impacts Crossfit has made on the fitness industry.
!
This isn’t to say that it is perfect either. Much of the criticism of Crossfit really stems from some of the programming and performance of certain exercises under immense levels of fatigue. There are definitely some issues in this arena, but let’s face it, Crossfit is far from the only one that suffers from challenges in the programming department.
!
My hope with the DVRT Ultimate Sandbag WODs was to give you a the best of both worlds. The fun variety, challenge, and functional fitness nature that has become mainstream in fitness, but with it, thought out, progressive, and planned programs.
! What is a WOD? !
WOD is derived from the Crossfit community as a simple acronym for “workout of the day”. Instead of a planned series of workouts, many who follow WODs look for randomness in their training. The thought is that this will make one fit enough to handle any challenge that comes their way.
! Sounds like a great idea, right?! !
What seems like a pretty rationale idea actually possesses some rather significant flaws.
! We Do What We Like !
Last time I checked, we are all human. Even if we like to think otherwise, we are all prone to very human actions. One of the biggest issues with “completely random” workouts, is that for the most part they focus on things we are good at and like.
! Is that bad? !
While you probably aren’t going to die from any such thinking any time soon, doing what we like and are good at exclusively means that we can hit some rather long-term plateaus. Not only does our training get stuck in the mud, but we can become far more prone to overuse injuries and Copyright 2014 Innovative Fitness Solutions
!3
imbalances in our bodies. It takes someone rather special to be able to admit what they are not good at and not just doing it like a kid eats their veggies at dinner, but prioritize them and give them the same attention that your favorite movements receive.
!
Being able to sit back, look a bit constructively at what we need and what we like gives us a much better direction with our training. I know, you follow Crossfit and you do this already. Great! However, if you are, then you aren’t being “random” with your training and really do prescribe to what I am suggesting.
! Real World Application !
While the idea of being “ready for anything” sounds pretty badass, the reality is quite different. I’ve been blessed to get an inside look at elite police and military programs as well as some high level sports programs. NO ONE approaches their field of expertise like this!
!
In fact, the really successful people and programs spend a considerable time planning, training very specifically, and rehearsing possible scenarios they may encounter. Why do some people freak out when unpredictable happens and others are as cool as ice? Chances are those that can keep their cool have actually trained, mentally and physically, for the situation at hand. After all, remember that human part? We are pretty much all prone to be more than a bit rattled when we are in completely unfamiliar situations.
! It Becomes Limited !
Going back to my initial point, when we do what we like we often get stuck fast! I have watched many people list, share, post their programs over the last few years. People that would swear they adhere to the idea of completely random training. Yet, you find that the same exercises keep appearing. Maybe their is a slight change in volume, intensity, or rest, but you can count both hands how many different drills and implements that most people actually end up using.
!
Yes, this becomes EXTREMELY limiting in your fitness. I can’t tell you how many of these people (Crossfit and nonCrossfit alike) I have worked with in our DVRT programs that have the hardest time transitioning to different tools, movements, planes of motion, etc.
!
Of course the Ultimate Sandbag is a pretty unique tool, but it is more than that! It exposes both poor movement habits and overly specific adaptations. If your body has a tendency to cheat, the Ultimate Sandbag will find it and you will discover performing DVRT drills flat out impossible! If you
Copyright 2014 Innovative Fitness Solutions
!4
have learned only to move with the groove of a specific strength tool you will find that adapting to the unpredictable nature of the Ultimate Sandbag is tougher than you thought!
! So Now What? !
I wanted to offer the DVRT Ultimate Sandbag WOD programs as a means of giving you some of what you like and what you need! We really open the playbook in a simple to follow program on what functional movement can and should look like!
!
Will you get variety? Oh absolutely! However, instead of just throwing this and that exercise at you, we are going to show you how to quickly and simply integrate variety into your training. Being smart about your training doesn’t require an elaborate dissertation.
!
Without a doubt you are going to find some DVRT drills that you rock at and others that make you feel like a true beginner no matter how long you have been training.
!! Questions and Answers !Q: Can I do other forms of training while performing the DVRT WODs? !A: Yes, but you must be wise in which you integrate other workouts. Meaning, you will need to make sure you aren’t performing redundant movements, or going very high intensity for the other workouts due to the high intensity nature of these DVRT WODs.
!Recovery is key to the results achieved in a training pro-
gram as well. So, if you decide to burn yourself out with trying to squeeze in the most intense workouts, most often, you will definitely not see the results you desire. The ideal combination would be two days of week of the DVRT WODs and two structured strength workouts.
!Q: How much weight should I use for these DVRT WODs? !A: I say this every time we release a new program. I will give some recommendations, but they are general! Therefore, I recommend starting with what I am suggesting, but adjust the weights accordingly as you actually begin to start the program.
!Men, I would recommend ideally have two different Ultimate Sandbags. One lighter, one heavier. The lighter USB would be a Power USB at about 30 pounds, the heavier would be a Strength USB at 50 pounds.
!Ladies, I recommend having again, a heavier and lighter Ultimate Sandbag. A Power at about 20-25 pounds and a Strength USB at 40 pounds. Some of you might ask, “do I really need two?” Um, yes, two Ultimate Sandbags will give you a complete gym that you can use well beyond and revisit again with this program. Not too many other systems will tell you the same!
Copyright 2014 Innovative Fitness Solutions
!5
!Q: Is this for me? !A: Not knowing who YOU really are, I feel very confident in saying yes! I can say so with such confidence because we tried to have the DVRT WODs cover a broad spectrum of needs and goals. !Will it make you stronger? Yes! !Will you have better endurance? Yes! !Will you learn to move better? Yes! !Will you lose body fat? Yes! (assuming you are also following a good nutritional plan) !Will I gain muscle? Yes! This often surprises people, but the volume of work done over the period of time is actually great for putting on lean muscle. Since the whole body is working at once, you are going to feel not one particular muscle, but the whole body getting taxed which is simply the more efficient and effective way to get fit fast!
!
I’ve tried to lay out for you a simple training schedule. Can you change it? Sure! However, don’t necessarily jump to doing more! Try initially the three days a week. If you are seeing good results, don’t change it, remember more is not always better! If by chance you go through the first few workouts and you are rocking it! I would actually suggest adding a bit more load before you add more workouts.
!Q: Some workouts look like they have similar exercises or programming to them, is that right? !A: In order to provide some thought process and progression to your DVRT WODs I wanted to be careful how many variables we changed at one time. The first time you perform any new workout it takes a workout or two to become familiar with the layout. The more variables you change at once, the more workouts it takes actually repeating to stress your body to the right level.
!All the workouts build off of each other in one way or an-
other. If it is the exercises, or the programming of the different variables, each workout is distinctly different but allows you to progress in a shorter amount of time.
! Q: Some of the workouts say to “rest as little as possible”. Why is that and how much is too little or too much? !
A: We are focusing on primarily what is called “training density”. This works really well for DVRT Ultimate Sandbag Training because we aren’t going to place emphasis of making micro changes to weight. Using density (how much work you can perform in a given amount of time) allows us to monitor in a more effective means than just load alone.
!
When you perform your workout you are going to want to record how long you rested, or how long the workout took you to complete. When you repeat the workout, you will see if you can beat this time. When you can reduce your work time by 20%, then we will add more load to the exercises.
!Training density is so effective not because it makes you huff and puff, rather as a monitoring tool. You
may have had a stressful or fatiguing day and you need a bit more rest between sets (RECORD THIS!).
Copyright 2014 Innovative Fitness Solutions
!6
On the other side you may feel awesome and be surprised how little rest you are able to take. Either way it is a self-monitoring system.
!Everyone will start off resting less and then as the time goes on you will start to rest a bit more as needed. !Q: What is a ladder circuit? !A: A ladder allows us to build volume but appropriately manage your fatigue. An example you will see is 10/8/6. If there are three exercises listed in this manner and it is written “circuit style” then you will perform a set of 10 of each exercise, then go back to the first and perform 8, etc. The goal is to rest as little as possible until the sixth repetition of each movement has been completed.
! Q: What if I can’t perform the exercise you listed? !A: One of the things I love most about DVRT Ultimate
Sandbag Training is the options available. There should a form of a movement you can use. However, always use pain as a guideline. If it hurts STOP IT! Make sure to check out some of our awesome DVRT resources HERE and if you are really stuck drop us a line on our Fan Page HERE
!These are fun, short, challenging, and effective workouts
meant to be used about 3-4 days a week. More is not always better so start conservative with the frequency. I hope you have as much fun using them as we had creating them. Once you finish them, start over! You can go through three full cycles of these workouts before jumping to something else (maybe a DVRT complex program, maybe?). Completing the program doesn’t mean you are done! Give it 6-8 weeks, then revisit the program again. You will be surprised how it feels brand new once again!
!If you have questions and social media is not your thing,
drop us a line at [email protected]. Enjoy the challenge!
!! !! !! !! !! !! !! !! !
Copyright 2014 Innovative Fitness Solutions
!7
DVRT WODs
!
WOD 1: Ropes and Presses: CLICK HERE TO WATCH Alternate Between Exercises Exercise
Sets
Jump Rope Clean and Push Press
!
Repetitions
Rest Interval
As Many Sets In 20 Minutes
1 Minute
20 Seconds
As Many Sets In 20 Minutes
30 Seconds
20 Seconds
Sets
Repetitions
Rest Interval
Rotational Lunges
3
10/8/6
As Little As Possible Until Ladder Is Completed
Inside Out Snatches
3
10/8/6
As Little As Possible Until Ladder Is Completed
Single Leg Supported Rows
3
10/8/6
As Little As Possible Until Ladder Is Completed
!! WOD 2: Power Burn: CLICK HERE TO WATCH Perform The Ladder As A Circuit !
Exercise
Exercise
!! WOD 3: Side Steppin’ Strength: CLICK HERE TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Lateral High Pull to Row
5
40 Seconds Alternating Sides
20 Seconds
Staggered Push Press Right
5
30 Seconds
20 Seconds
Lateral High Pull to Row
5
40 Seconds Alternating Sides
20 Seconds
Staggered Push Press Left
5
30 Seconds
20 Seconds
!! !! !! !! ! Copyright 2014 Innovative Fitness Solutions
!8
WOD 4: Jumping Jack Strong: CLICK HERE TO WATCH Perform As One Circuit Exercise
Sets
Jumping Jacks
!
Repetitions
Rest Interval
5
50 Seconds
As Little Rest As Possible
Rotational Lunges
5
50 Seconds
As Little Rest As Possible
Seal Jacks
5
40 Seconds
As Little Rest As Possible
Front Loaded Good Mornings
5
40 Seconds
As Little Rest As Possible
Fighter Jumps
5
30 Seconds
As Little Rest As Possible
Power Cleans
5
30 Seconds
As Little Rest As Possible
!! ! WOD 5: Full Body Pyramid: CLICK HERE TO WATCH Perform As Circuit, Try To Rest As Little As Possible Until The Ladder is Completed ! Exercise
Sets
Repetitions
Rest Interval
Lateral Step Clean to Press
3
5/4/3/2/1 Per Side
As Little As Possible
Front Loaded Squats
3
5/4/3/2/1
As Little As Possible
Pull-ups or Supported Pullups
3
5/4/3/2/1
90 Seconds
Exercise
!! ! WOD 6: No Space: CLICK HERE TO WATCH Alternate Between Drills ! Sets
Repetitions
Rest Interval
Clean-Press-Squat
3
5/4/3/2/1
As Little As Possible
Row-Clean-Squat
3
5/4/3/2/1
As Little As Possible
!! !! !! !! ! Copyright 2014 Innovative Fitness Solutions
!9
WOD 7: Simple Havoc: CLICK HERE TO WATCH Perform As Circuit
!
Exercise
Sets
Shoveling
!
Repetitions
Rest Interval
6
40/30/20 Seconds
20 Seconds
Single Knee Tuck to Pushup
6
40/30/20 Seconds
20 Seconds
Double Row to Clean to Squat
6
40/30/20 Seconds
20 Seconds
!! WOD 8: Power Move: CLICK TO WATCH Perform A Circuit-Perform One Series All On One Side, Then The Other Side !
Exercise
Sets
Repetitions
Rest Interval
Deceleration Step Cleans
20 Minutes
10/8/6 Per Side
As Little As Possible
Around the Worlds
20 Minutes
10/8/6 Per Side
As Little As Possible
Staggered Thruster
20 Minutes
10/8/6 Per Side
As Little As Possible
Exercise
!! ! WOD 9: Climb: CLICK TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Rotational Lunges
20 Minutes
5 Per Side
As Little As Possible
Slow Lowering Pull-ups
20 Minutes
2
As Little As Possible
Rotational Lunges
20 Minutes
5 Per Side
As Little As Possible
Push-ups
20 Minutes
10
As Little As Possible
!! !! !! !! !! Copyright 2014 Innovative Fitness Solutions
!10
WOD 10: Divergent: CLICK HERE TO WATCH Perform As Circuit Exercise
Sets
Crossover Step CleanForward Step LungesPress: Left
!
Repetitions
Rest Interval
5
5
20 Seconds
Cross Body Shouldering: Left
5
10
20 Seconds
Crossover Step CleanForward Step Lunge-Press: Right
5
5
20 Seconds
Cross Body Shouldering: Right
5
10
20 Seconds
Squat Press Outs
5
10
20 Seconds
Exercise
!! ! WOD 11: Powerhouse: CLICK HERE TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Overhead Chops
6
15
As Little Rest As Possible
Shoulder Lateral Lunge to Balance
6
12
As Little Rest As Possible
Lateral Bag Drags
6
3 Per Side
As Little Rest As Possible
Shoulder Lateral Lunge to Balance
6
12
As Little Rest As Possible
Lateral Bag Drags
6
3 Per Side
As Little Rest As Possible
Exercise
!! WOD 12: Vigor: CLICK HERE TO WATCH Perform As Circuit ! Sets
Repetitions
Rest Interval
Box Jumps to Step Down
25 Minutes
15
As Little Rest As Possible
Shoulder Lunge to Arc Press
25 Minutes
6 Per Side
As Little Rest As Possible
Double Row to Clean to Lateral Step-up
25 Minutes
5 Per Side
As Little Rest As Possible
Copyright 2014 Innovative Fitness Solutions
!11
WOD 13: Evolution: CLICK HERE TO WATCH Perform As Circuit Exercise
Sets
Single Leg Elevated Rotational Lunge to Clean to Press: Right
!
Repetitions
Rest Interval
5
5
As Little Rest As Possible
Chin-ups
5
5
As Little Rest As Possible
Single Leg Elevated Rotational Lunge to Clean to Press: Left
5
5
As Little Rest As Possible
Hammer Chops
5
10 Per Side
As Little Rest As Possible
!! ! WOD 14: 400: CLICK HERE TO WATCH Perform In A Circuit Until 100 Repetitions of Each Movement Are Completed !
!
Exercise
Sets
Repetitions
Rest Interval
Rotational Lunges
As Few As Needed
5
As Little Rest As Possible
Push Presses
As Few As Needed
10
As Little Rest As Possible
Cleans to Fist
As Few As Needed
10
As Little Rest As Possible
Bent-Over Rows
As Few As Needed
10
As Little Rest As Possible
Please feel free to contact us with any questions! [email protected] !
Copyright 2014 Innovative Fitness Solutions
!12
Copyright 2014 Innovative Fitness Solutions
!13
